Two new studies show how moderate exercise can:
- Counteract the effects of overeating,
- Reduce abnormal intra-muscular fat,
- Reduce the production of fat by-products
- Improve insulin sensitivity,
- Increase fat burning
- Reduce Fatty Liver by up to 40%, helping to prevent:
- Cirrhosis of the liver,
- Liver failure
- Liver transplantation
- Diabetes related heart disease
STUDY # 1
University of Michigan researchers studied five obese women over three separate two-day trials.
During these trials, the women alternated between:
- Consuming a weight maintenance diet (Control diet)
- Eating a diet 700 calories above maintenance
- Eating a diet 700 calories above maintenance, but then burning off those 700 calories through exercise.
The morning after the trial, the researchers tested the women and found that:
- overeating suppressed fat burning.
- exercising increased fat burning.
- Exercise increased insulin sensitivity.
- Exercise reduced fat by-products in the muscle
This study shows that even a single bout of exercise helps obese individuals increase their body’s fat-burning rate and improve their metabolic health.”
Johns Hopkins researchers studied seventy-seven diabetic men and women over a six month period.
During the study, half of the study participants were put through a moderate program of aerobic exercise consisting of 45-minute sessions three times a week.
They could bicycle, run on a treadmill or take brisk walks.
In addition, they lifted weights for about 20 minutes, three times a week, at a moderate intensity.
The other half of the participants were asked to avoid any formal aerobic fitness or gym classes.
- MRI scans taken at the start and end of the study showed much lower levels of liver fat in the active group (5.6%), while levels remained the same in the non-exercising group (8.5%).
- The cardio-vascular systems of the exercisers were 13% more efficient than the non-exercisers.
- The exercisers were 7% stronger than the non-exercisers.
- The exercisers had 6% less body-fat than the non-exercisers
- The exercisers also lost weight and reduced their waistlines by an average of 2 inches.
According to the lead investigator, Kerry Stewart, Ed.D., “The benefits in improved fitness and fatness are clear, and physicians should really have all people with type 2 diabetes actively engaged in an exercise program.”
Stewart says his team’s next steps are to analyze the long-term effect of moderate exercise on diabetes and heart disease, including any improvements in heart and blood vessel structure and function, insulin resistance and arterial inflammation.
How many more studies do we need, before we realize that if you want to be healthy, you NEED to exercise.